F3 Evanston – The Crown

Friday, April 23, 2021

Robert Crown Community Center

45°, Fairly Fine

12 PAX: Lady Bug, Cheddar, Eskimo (Respect!), Cyclone, 8-Track, Borland, McFlurry (Respect!), The Situation, Escobar, Waddle, RG3 (Respect!), Rancid

QIC: Rancid

0600 – WELCOME, BROTHERS!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.

Introduction and disclaimer. # FNG’s.

WARM-A-RAMA

20 IC – SSH

10 IC – Don Quixote

20 IC – Imperial Walker

10 IC – Dive Bomber

20 IC – Star Catcher

10 IC – Mtn Climber

20 IC – Bobby Hurley

10 IC – Break-dancer

Beaver Run around the football field

20 sec Arms Out

20 sec Arms Up

Halt, All PAX Together

10 Down/Up – Merkins/Big Boys

Rinse & Repeat until PAX arrive back

PRE-THANG

MAMBO #5

“Mambo No. 5 (a Little Bit of…)” by Lou Bega

5 IC – Mtn Man Poopers

5 IC – Alt Shoulder Taps

5 IC – Makhtar N’Diayes

5 IC – Burpees

5 IC – Outlaws

Perform all in one round

    Rinse & Repeat until end of song

THE THANG

Partner up, Flapjack the following:

PAX 1 at Coupon (25 reps/each exercise)

            CURL

            THRUSTER

            UPRIGHT ROW

           WALKING LUNGE

            KETTLEBELL SWING

            WINDSHEILD WIPER

            GOBLET SQUAT

            BLOCKIE

PAX 2 on Field running Suicides every 10-yards

down/back to the 50

Once your team completes Coupon exercises,

Mosey one fellowship lap around football field

Rinse & Repeat until Q calls EVANSTON (x2 thru)

POST-THANG

THUNDERSTRUCK

By ACDC

One Merkin, call Down on each “Thunder”

33x in 4m52s

6MARY

DECK OF CLUBS

F3 Workout Deck

12 Club Cards (Core Work Only)

PAX pull 1 card and Q it (~7 exercises total)

COT

Count-off. Video Name-O-Rama. Announcements.

• F3 CONVERGENCE 7/31 AT GREEN ROOM
• 2^nd F this Saturday – Pat Tilman Run (connect with Cheddar on Slack)

“Inevitably, the world will shake a man. When that happens, the damage done to the foundation of his life will depend upon the depth of his male friendships.”

– Freed To Lead (p. 96, The Glue of the Second F)

MOLESKIN

The Q Source discussion today was on Group.

About ¾ men participated, all grew stronger together.

Thank you, Sky Q!

SYITG

Aye,

Rancid